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F3 Annapolis | June 22, 2024

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Eastport Elementary School (Just 10/9 & 10/16) – across from Blackwall HItch

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Date(s) - 10/16/2021
7:00 am - 8:00 am

The Docks



  1. Countdown

    Whole Body Beatdown

    Weather – 68, beautiful conditions for a beatdown

    PAX – Agassi, animal, davinci, Triple threat, Hasslehoff, Ali, Chewtoy, flux, Villa, Dorothy, wild thing, countdown (QIC)

    WaR – SSH 4×20, Merkins 4×20, copper head squats 4×20, LBACs r/s/c/c/f

    Thang –
    Upper – Merkins, mk ndyes, incline Merkins, decline merkins, slerkins, ….4×15
    Mid – low flutter kicks, dead bug, box cutter, high plank, low plank 4×15
    Lower – star jumps, lunges, reverse lunges, sumo squats, Lt dans…4×15

    Indian perimeter run w/3 HRM, once catch the front everyone drops to do a kraken burpee…run resumes for a total of 1.5 miles

    Moleskin – what’s better than a baker’s dozen, an F3 Annapolis dozen!  More HIMs than YHC could shake a stick (and believe me, I tried!).  These dirty dozen slogged through a whole body beatdown, not leaving no muscle unworked. YHC thought he heard some mumble chatter, but it was the ferocity of the bodies hitting the ground to release the kraken.  The neighborhood occupants we’re quite happy to hear the grunting of these HIM at 0730 in the morn!

    CoT – look out for each other and remember to pick up the 6, both at the beatdown and throughout the day!


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